External Rotation with Band

What it is

This exercise uses a resistance band to externally rotate your arm, building strength and stability in your shoulder. It primarily targets the small muscles surrounding your shoulder joint, crucial for healthy movement. This movement helps improve your external rotation range of motion and strength.

Technique tips

• Keep your working elbow pressed firmly into your side.
• Maintain a strict 90-degree bend in your elbow.
• Only rotate your forearm; your upper arm stays still.
• Control the band slowly on both the outward and return motions.
• Avoid shrugging your shoulder up toward your ear.
• Select a band that challenges you without compromising form.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.